Lesson while sitting in chair. Variations to create connections between head and pelvis to stack the spine to support the weight in the skeleton. Functional movement of turning around coordinating the whole torso to make movement effortless.
Lesson while lying on your left side to coordinate movement of the right arm with spine and pelvis and head. Movement can be also be reversed and done by lying on your right side and moving your left arm. I suggest you only do one side and come back to the lesson another day to try the other side.